The Amazing Chickpea
Packed with nutrition, chickpeas can be a staple in any diet. Here are some simple ways to use them.
The chickpea (a.k.a. garbanzo bean) is a main staple in Mediterranean diets, and it’s easy to see why. This little wonder is a great source of protein, carbohydrates, and fiber. Packed with other nutrients such as calcium, potassium, magnesium, vitamin C, and selenium, these legumes can improve bone and heart health, blood pressure, cholesterol, and digestion.
And because of their high fiber content (one cup boasts 13 grams), these nutritional powerhouses help you feel fuller longer. The fiber is also beneficial in keeping our blood glucose values in check—this is especially helpful for those with diabetes.
Here are a few simple ways to incorporate chickpeas into your mealtime routines:
- Toss in to a salad to add texture
- Use chickpea flour to make gluten-free baked goods
- Add to soup to increase nutritional content
- Make your own hummus and serve with veggies
Speaking of hummus, where would our love for that be without the chickpea? This increasingly popular dip can be made at home with this simple recipe if you have a food processor or a high-powered blender. We promise it’s as good as store bought.
Easy Homeade Hummus
1 (15 oz.) can chickpeas, rinsed and drained
1 garlic clove, minced
¼ cup fresh lemon juice
¼ cup tahini*
1 dash paprika, for serving
2 tbsp. extra virgin olive oil
½ tsp. cumin, ground
2 tbsp. water
Salt, to taste
Add tahini and lemon juice to blender or food processor, let run one minute. Scrape down the sides of the bowl and blend for 30 more seconds. Then add minced garlic, olive oil, cumin, and salt. Blend for 30 seconds, then scrape the sides of the bowl, and blend for an additional 30 seconds.
Add chickpeas to mixture and blend for one minute, adding one tablespoon of water at a time. Add salt to taste. If the hummus is still not smooth, you can blend until you reach desired consistency. Garnish with paprika and more olive oil, if desired.
Serving Size 1/4 cup; Calories 190; Protein 6 g; Carbohydrate18 g; Dietary Fiber 5 g; Total Sugars 3 g; Total Fat 11 g; Saturated Fat 2 g; Cholesterol 0 mg
There are many reasons to start eating chickpeas. They’re healthy, relatively inexpensive, and easy to add to everyday recipes. What’s your favorite way to use chickpeas? Tell us in the comments. And be sure to check out our other healthy living articles.
*If you don’t have tahini, you can leave it out, just add more olive oil. The recipe will still be delicious.
“Easy Hummus Recipe.” Inspired Taste, 2017. Web. 21. Aug. 2017.
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